In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

S1: S1 – Snatch complex (Weight)

16 min EMOM (Power snatch + Hang snatch + snatch) Must be touch and go.

0-6 min technique

Min 6: 3+3+3

Min 8: 2 +1+1

Min 10: 1+1+1

Min 12: 1+1+1

Min 14: 1+1+1

S2: Sport – kb turkish etc (Time)

3 rounds

1 turkish get up (adjust to lighter weight if needed)

200m run

3 KB complex (6 swings + 6 goblet squats + 6 shoulder to OH = 1 rep of complex)

4 Burpee box jump overs 24/20″

5 Med ball v ups (hold med ball OH put in feet extend then bring back to hands = 1 rep) 20/14lbs

RX+: 70/53

RX: 53/35

SP:35/18

L1: L1- 16 min (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)

Min 3: 80 DB punches (squeeze core) 10/5

Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.

L2: Life – 18 min AMRAP row,KB,ROW,grass,SU (AMRAP – Rounds and Reps)

18 min AMRAP

10 single ring (two arms under hand grip) ring row

10 KB squat clean (KB touches ground clean to goblet positon

200m run

20 grasshoppers

10 sit ups

200m run

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

Skip to toolbar